Rob Lowe Talks Training With Stallone and Staying Young
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Jason Kempin / Getty
A time capsule of the ’80s would not be complete without a Tiger Beat cover of then-teen heartthrob Rob Lowe. Today, the face of such iconic films as St. Elmo’s Fire and Youngblood remainsageless, thanks to nearly three decades of clean living, healthy eating, and a high-octane lifestyle. Lowe, who stars in the CBS medical drama Code Black, talks fitness, cheat meals, and lifting with Sylvester Stallone. M&F: You’re 54, yet you seem to defy age. What’s your secret? Rob Lowe: I still wanna get better and do more. I was fortunate that I was able to—and had to—give up drinking and all that kind of party stuff 27 years ago. Because of that, I wake up every day already in the red zone. I’m also still curious and interested in life—to me, that’s the hallmark of youth. So how do you channel your youthful energy? I’m an adrenaline junkie—I love biking, skiing, surfing, scuba diving, glacier hiking. Even when I’m shooting a fflm, while others are taking their lunches, napping, or eating, I’ll be at the gym. People think I’m crazy, but it gives me more energy than eating and sitting in my trailer. What is your gym routine? I’m obsessed with Peloton. I love taking the Tour de France, last stage, climbing the Alps. But circuit training with big cardio spikes is really my go-to. If I’m in the weight room, I’ll work multiple body parts. [RELATED1] Can you maintain a plank without getting bored? That’s something that’s hard for me—yoga, planks, core work. It’s because I grew up working out next to Sylvester Stallone when he was training for Rambo, and it’s hard to picture Stallone doing a plank or a downward dog. What was it like training with Stallone in his prime? Actually, I worked out with both Arnold and Sly in the mid-’80s—to me, that’s like saying you played baseball with Babe Ruth. It was just unbelievable. People would gather around and watch them at Santa Monica Bodybuilding. Nobody works out like that anymore. That’s old-school. You’re also now an ambassador for Atkins. How does that figure into your lifestyle? I’ve been eating high protein, low carbs for a long time, and Atkins were the ones who made it popular, like, 30 years ago. They called me up, and I realized that I’ve already been doing it. Any cheat meals? I’m not giving up my guilty pleasures. I will always have my New York pizza and a Häagen-Dazs milkshake. Life is too short to not have those things. [RELATED2]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz July 26, 2018 at 10:46AM
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20 Reasons Why You Should Be Using Kettlebells
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The kettlebell swing is perhaps one of the most powerful and graceful ballistic strength movements you can possibly perform when it comes to checking the list off of some elite level strength and conditioning tactics to add to your training toolbox. Kettlebell swings demand many unique physical traits from you when you perform the movement.
The kettlebell swing elicits unique physical qualities and will provide you with unique strength characteristics to help transform your life, health, and performance—and here are 20 reasons why.
Reason 1: Combat Postural ImbalanceWith the explosion of sitting jobs, technology, and the ever growing trend of living a cushy lifestyle, society has been plagued with an epidemic of bodies suffering from broken posture. If this sounds familiar to you then much of this involves forward rounded shoulders and a slouching body that resembles folding up like a tent. This excessive forward leaning of the trunk and shrunken torso is known as anterior dominance. Kettlebell swings combat the hell out of this.
Reason 2: Reinforced BracingRight now if you take a pause from reading this to stand up and punch yourself in the stomach my guess is you’re not going to attempt that with a relaxed stomach. No, you’re going to tighten your midsection to absorb the blow without doubling over in pain. Kettlebell swings are like that constant punch to the stomach without a balled fist. They make you learn to brace your midsection.
Reason 3: Elicit an Athletic ResponseKettlebell swings are a ballistic movement, but require strong muscular control, grace, and timing. To control the arc of the swing you’ve got to develop some athletic qualities to hone your control over the movement and to continue progressing it to achieve greater reps and heavier swings. Kettlebell swings promote athleticism.
Reason 4: It’s EconomicalFor all intents and purposes kettlebell swings are economical. You can get in a hell of workout time and time again over a lifetime with kettlebell swings and you only need a single kettlebell to do it. So if you’re looking to cut costs then kettlebell swings may help keep your wallet fatter, but not your waistline.
Reason 5: Intense Caloric ExpenditureIf you’re looking to blowtorch the body fat then kettlebell swings can help you with this very thing. Some well designed kettlebell swing workouts can help you to seriously ramp up your calorie burn due to the systemic stress placed on your body during the movement. If you’re looking to rid yourself of some excess body fat then kettlebell swings are a solid remedy.
Reason 6: Joint PreservationSure the kettlebell swing is a loaded movement, but swings do not place the same stress on your back, knees, and hips as compared to a standard deadlift or back squat. Because the weight is lighter and the movement is more ballistic the load stress is more manageable and less taxing on your joints. If you’ve got a handle on the technique then you can perform a lot of swings without joint pain, or wear and tear.
Reason 7: Optimal CardioIf you want a crash course in what “cardio” feels like then I suggest you attempt a 100 or so crisp powerful swings. After returning the kettlebell to the ground from doing each set of swings that oxygen debt will hit you like a ton of bricks. Kettlebell swings can be structured for achieving a tremendous cardiovascular workout.
Reason 8: Posterior Chain DevelopmentThe kettlebell swing is not a squat movement. Instead, a proper kettlebell swing is done by hinging at the hips (similar to a deadlift) and engaging the posterior chain muscles such as the glutes and hamstrings. These muscles involve your power center and are necessary for athletic performance and overall function.
Reason 9: Grip StrengthAfter you’ve gotten a handle on the kettlebell handle for a few thousand swings your grip strength will also get a serious upgrade. Kettlebell swings are great for developing a crush grip and will build you some impressive forearms to help you in any strength demanding situation.
Reason 10: Great for Athletic PerformanceAs a strength and conditioning coach that has coached many competing fighters in MMA, BJJ, and Muay Thai I can tell you first hand that kettlebell swings have been a regular ingredient in their training. Kettlebell swings have proven to deliver on the athletic specific needs of these athletes every single time.
Kettlebell swings stress the nervous system in a very similar manner as striking the pads during sparring work. Kettlebell swings are tremendous for developing the speed, reaction time, and conditioning for fighting and every other sport, for that matter.
Reason 11: Efficient Hip LoadingWhen performing the kettlebell swing with proper technique the move is powerful. To pull it off you must be capable of integrating your posterior muscles while driving through your legs and hips firing your glutes and hamstrings to propel the kettlebell up from between your legs.
If you’re performing kettlebell swings with a high level of proficiency for a set of 20 to 30 reps every swing repetition should look the same from the first one to the last one. This is because you’re engaging the hips with an efficient loading pattern known as the hip snap.
Reason 12: Optimal StabilizationSwinging the kettlebell in a working set becomes a battle between grounding your body in a tug of war with the outward momentum of the kettlebell swing. Once you engage the hip snap to propel the kettlebell out from between your legs into the arc of the swing you must effectively ground yourself as the momentum of the kettlebell will try to pull you off balance. You must stand firm and controlled. You must have optimal stabilization to root yourself into the ground at the peak of each swing.
Reason 13: Kinesthetic FeedbackBecause the kettlebell swing is such a dynamic and powerful movement once you’ve honed your technique, the arc of the kettlebell is created between two phases of the swing involving the loading of your hips (when the kettlebell is hiked between your legs) and the peak of the bell at the end of the swing (when the kettlebell is stalled out and at a float at the end).
Your objective is to get the bell from the hip load to the peak and from back from the peak to the hip load as quickly and efficiently as possible. This back forth process will involve the kettlebell giving you constant feedback so that you can keep producing momentum with each swing repetition.
Reason 14: ConvenienceKettlebell swings are a quick and convenient way to get in a day’s training if you’re pressed for time and space. When I have hurried days I like to grab 10 pennies. For a simple swing workout I may perform 20 to 30 reps per set with a moderately heavy kettlebell. After each set is completed I remove a penny to help me keep count of my sets. Once all the pennies are gone so is the day’s training.
Reason 15: It's Easy to Apply the KISS MethodThe KISS method (or Keep It Simple Stupid) is always a solid approach to training when you’re looking for answers and effectiveness for a good workout. Once you have a handle on the technique of the hardstyle kettlebell swing then it makes for an ideal KISS opportunity to be fulfilled for your workouts.
Reason 16: Increased PowerMuscular power is essential for athletic function and for being able to maintain a high level of functional fitness over the long haul. Kettlebell swings are great for building that posterior chain maintaining your ability to perform sprints, jumps, runs, and kicks for a lifetime.
Reason 17: Increased Muscular EnduranceIn case you weren’t sure muscular endurance essentially involves your body’s ability to perform submaximal muscular contractions for extended periods of time. With kettlebell swings you can perform moderate to high reps while keeping your rest times brief. This allows you to achieve a high level of work volume enhancing your muscular endurance in your hips, glutes, hamstrings, back, and forearms.
Reason 18: Increased Aerobic Work CapacityWhen looking to enhance your aerobic capacity you need to be able to sustain a work output for a prolonged period of time. Kettlebell swings allow you to do this. By engaging swings with a lighter bell you can perform up to 50 reps and beyond for continuous work tapping into your aerobic capacity. The key to this is making sure you try to set a steady rhythm of execution and stick to it.
Reason 19: Increased Anaerobic Work CapacityKettlebell swings are an easy method to use for HIIT (High Intensity Interval Training) workouts. These type of workouts can easily be accomplished by swinging a moderately heavy to heavy kettlebell for 20 to 30 reps. The set is short, but intense, causing your heart to have to pay back the oxygen debt that you owe from the intense interval. This will tax your system, but after your recovery interval you can repeat the process over and over again to build up your anaerobic work capacity.
Reason 20: Improved ResiliencyLast, but not least, if you’re performing kettlebell swings with a high level of proficiency they will make your body more injury-proof and allow you to bounce back from most any intense physical situation. Your resiliency is the biggest sign of your fitness. Being able to bounce back from difficult physical and mental circumstances is something that kettlebell swings can help you to enhance in a hurry.
The TakeawayAt the end of the day, if you’re serious about upgrading your strength, fitness, performance, and lifestyle kettlebell swings will cover the bill. There is a reason this hunk of iron has been around for hundreds of years. It’s here to stay so we all should take advantage of it.
Do you currently use kettlebell swings in your training program? If you’re using swings what are your training goals? Post up and share. If you would like to work with me in person, in the Atlanta, Georgia area, or online, please take a moment to visit my Breaking Muscle profile to connect with me through my social media pages.
Fitness via Breaking Muscle https://ift.tt/1hdUh1E July 26, 2018 at 09:29AM
WWE 'Smackdown' Recap: AJ Styles Set to Face Samoa Joe at 'Summerslam'
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Courtesy of WWE
Not to be outdone by Stephanie McMahon announcing the women-only PPV Evolution on Raw this week, Smackdown General Manager Paige told the WWE Universe that she had an announcement of her own to make on Tuesday. But things didn't go as planned. After voicing her excitement following the announcement of Evolution, the first-ever women-only WWE pay-per-view match, Paige brought in WWE champion AJ Styles. “The Phenomenal One” has already bested a number of contenders for his belt, including John Cena, Shinsuke Nakamura, and Rusev. Styles was eager to sign his Summerslam contract and find out who he'd take on next. But before Paige could announce anything, the show was interrupted by Carmella's infamous “partner” James Ellsworth, who came to tell Paige that he deserved the title shot. Frustrated by Ellsworth's constant disruptions, she said two words that would terrify anyone: “You're fired.” Paige then escorted a belligerent Ellsworth out of the arena alongside WWE security. As Ellsworth's distraction unfolded, someone else found an opportunity: The behemoth known as Samoa Joe. While Styles gleefully watched Paige humiliate Ellsworth, Joe surprised Styles, trapping him in the devastating “Coquina Clutch.” Then, Joe went ahead and signed his name on the Summerslam contract. Styles eventually recovered but was clearly bewildered by the events that had transpired. Styles' championship reign has lasted over 250 days, but facing someone as destructive as Joe one-on-one may be too much even for “The Phenomenal One.” We'll find out next month. Summerslam airs live from the Barclays Center on August 19 exclusively on the WWE Network.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz July 25, 2018 at 12:59PM
Kyle Schmid Talks Maintaining Navy SEAL-Level Fitness and Meditation
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Courtesy of History
FIT AS A SEALGoing into Season 1 of Six, the production team put us through something called SEALFit to give us a taste of what these guys really go through. It was four days of sleep deprivation, surf torture, working out nonstop, and doing hikes carrying packs full of steel plates. It pushed us all to our limits, it created this bond among the cast, and each of us left a changed person. It really broke us down and rebuilt us to fit our roles. REAL DEALThe biggest worry was that we’d be met with some hostility because we’re shedding light on a subject [U.S. military counterterrorism unit SEAL Team Six] that is typically a very quiet one. These men and women give so much for their country, and they do it for no fame or money. That’s why it was so important to us and our SEAL consultant, Mitch Hall, to be authentic. I’m most proud of getting fantastic feedback and support from military personnel, because it means we’ve done something right. TROOPS TIMEIf it weren’t for the military we wouldn’t have a show, so I try to meet as many veterans as possible. I’ve been skydiving with the U.S. Army’s Golden Knights and teamed up with Tough Mudder to raise funds for Student Veterans of America. It helps vets apply their military experience to the educational system and become top students, because believe it or not, they are brilliant. [RELATED1] WORK IT OUTSEALs have a mental toughness that allows them to accomplish so much more, and it’s changed how hard I work out. Now I warm up with a five-mile run and a 30-minute circuit. Then I’ll lift weights for 45 minutes or so, working on some core muscle groups. I need stimulation on a regular basis, and if I don’t get it, I can battle bouts of depression. So it’s truly something that I need to stay mentally sane. It keeps me happy. FRESH-AIR FIENDI’m a firm believer in balance, and going to the gym can get monotonous. So from golf and soccer to surfing and hiking with my dog, I try to be active in as many ways as possible. My girlfriend and I have a great outdoor lifestyle. We go camping, and we’ll do road trips up the California coast. Life’s short. You’ve gotta take advantage of it. We’ve got a beautiful world we should constantly be exploring. BOOZE-FREERecently I’ve cut alcohol out of my diet. I had a dry January, which then kind of turned into “I don’t really miss hangovers, so I’m just going to continue.” I set a goal for myself to stay dry until May 28, which is the premiere of Season 2. That’s when I’m going to kick back with the boys and have a glass of champagne and celebrate. [RELATED2] GOING GREENI had a little layer of fat below my belly button that I couldn’t get rid of, so instead of a typical lumberjack breakfast, I’ve cut that down to green juices, which I make at home with romaine, spinach, apples, bananas, organic protein, oats, ginger, and lemon juice. It’s much cleaner and healthier. I’ve learned I don’t need a huge breakfast. My body functions better off fruits and natural sugars. REIKI AND RELAXATIONMy girlfriend runs Reiki Healing Hale, and I’m very lucky she came into my life because it helps me on many levels. The best way I can describe it is assisted meditation. I suffer from anxiety like so many other people, and it really takes the tension out of my shoulders and neck and kind of redistributes it through the body so that I’m balanced. I try to do it at least once a week. NEXT-LEVEL TRAININGBefore Season 2, Hall and his team led us into the mountains near Vancouver, where we learned to navigate and camp in the backwoods and hiked nearly 3,000 feet up Black Tusk in snowshoes. This experience reminded us how important it is trust your brothers and that we’re always capable of more than we think. Six is a show that demands a lot, but it’s nothing compared with the sacrifices the American military makes on a daily basis. We only hope to remind people that freedom is not free. SNEAK PREVIEWSeason 2’s a mind-bender. We introduce Olivia Munn, who’s fantastic, and we see what happens to Rip, Walt Goggins’ character. And my character is kind of a rock star, but we see some of the darker effects of putting people in these situations. I’ve never played someone who has made such a transition. Catch Season 2 of Six on History. [RELATED3]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz July 25, 2018 at 11:55AM
How to Master the Single-Leg Bosu Ball Deadlift
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Jay Sullivan / M+F Magazine
Before the 2013 NFL Draft, the knock on safety Micah Hyde was his lackluster hip flexibility—a necessity for any athlete whose job depends on rapid acceleration and deceleration and quick cuts to cover both the run and pass. So Hyde and his trainer, Rich Power, committed to remedying this by targeting Hyde’s core. Five seasons later, the Buffalo Bills safety is coming off a Pro Bowl season with a career-high five interceptions and 82 combined tackles. A secret to his core improvement has been implementing the single-leg BOSU ball deadlift into his training regimen. “One key to [making it through] a long, intense football season is core strength,” Hyde says. “During the season, my body needs to be physically ready for just about everything. Doing this move helps. I feel it for several days after.” [RELATED1] According to Power, this exercise forces fast-twitch muscle fibers to work overtime, as all the muscles—from ankle to belly—are stabilizing to help you balance on one leg. If you fail miserably when you give this move a shot, know that you’re not the only one who struggles. Hyde admits to having trouble at times, too. Still, as you wobble to find balance, you’re still working your core, big-time. How to Do It: Single-Leg BOSU Ball Deadlift
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz July 25, 2018 at 11:48AM
Olympia Legend: Frank Zane
https://ift.tt/2uPBIPE Your books take as much of a mental approach to bodybuilding as a physical one. How do you assess progress? FZ: I taught mathematics for a long time, so I’m really into expressing English as equations. I use the EARN equation—Exercise, Attitude, Relaxation, and Nutrition. They’re all equally important components. Score yourself between 1.0 and 0.1 for each of these every day and then multiply the numbers all together. That will give you a percentage of your best for that day. Say that number is 50%. It means you’re making progress, but only half as much as you could, so you need to concentrate on one or more areas. I also encourage everybody to have photos taken. You have to have a good picture of your body in your mind before you can change it. Shoot them outside when the sun is at a 45-degree angle—either nine in the morning or four in the afternoon. You don’t like the traditional practice of bulking up. How can we gain muscle while staying lean? FZ: Do it gradually, especially if you’re young. When you’re a teenager, you’re already on steroids naturally. There’s no need to try to rush gains, because your hormones are going crazy. I gained 30 pounds between ages 13 and 17. So don’t eat too much and get fat. You’re known for doing a high volume of ab work. How did you build up to it? FZ: I started at 200 reps a day and gradually added more until I was doing 1,000 reps a day of leg raises and crunches. The vacuum pose was your trademark. How can we develop it? FZ: Practice it when you’re hungry. It helps ward off hunger when you’re dieting. The vacuum is just holding your breath with no air in your lungs—suck your diaphragm in to create a hollow and hold it. It’s just a matter of practice. You’ve saved more than 40 years of workout logs. What do you notice when you look back at them? FZ: It amazes me how much work I did. And when I look at photos, it amazes me how I looked. At the time, I thought, “I have to get better than this.” Now I say, “My God, how did I get to look like that?” Everything got better up to 1979 and then things fell apart. Injuries caught up with me and I retired at 41. You have a bizarre story about an injury that spoiled your plans at the 1980 Olympia. FZ: We create situations in life by how we think and talk. If you’re angry, you may use the expression, “That pisses me off.” Your body can literally create that condition. At that time, I had been training my whole life and making sacrifices, and I was frustrated. Shortly before the contest, I fell into a pool and smashed my urethra. They had to put a catheter in there—now that’s physically pissed off. Pictures of you in your 60s reveal that you’re still ripped. If there were a bodybuilding show held today with all the surviving members of the Golden Age, where would you place? FZ: I’d place myself by the aisle about eight rows back! I already made my mark. What do you think of the current crop of top bodybuilders? FZ: I think there’s too much obsession with size. I admire what it takes to get that kind of development, but I don’t like the look. Phil Heath has great proportion and symmetry, but there are a number of guys who have ugly bodies. One top competitor who recently won a show looks like a bullfrog ready to hop off the stage. He’s in great condition, but there’s no beauty in his physique. What do you think your legacy is in the sport of bodybuilding? FZ: I think I probably appeal more to the average person out of everybody who won a top title. I’m the leanest guy to win Mr. Olympia. I weighed 190 at the ’79 Olympia—my best year. I’d bet people would like to look more like me than these other guys, but it took me a long time. Frank Zane's books are available at frankzane.com.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz July 25, 2018 at 11:26AM
Move It! You're Old, You're Not Dead
https://ift.tt/2NLNWzx Someone younger is bound to look at someone older and think, they don't have a clue. Someone older is bound to look at someone younger and think, you don't the half of it. The fact is that we all need support, young and old, but as you get older priorities change, your family takes up your time, your body doesn't seem to respond the way it used to and you find a lot of things harder. But, this perception of yourself, the perception that the young have of you, is not real. Your attitude matters and your health matters most of all.
f you’re the fattest, oldest, the least fit person in the gym, you’re an inspiration, and you have just as much right to be there as anyone else, more in fact, as it’s easier to get fit when you’re already fit. We’ve all seen the clips of the crazy 69-year-old grandparent types doing bodybuilding shows, pull-ups, and handstands and they only started 5 years ago. The only difference between you and them is, they had a thought, they used their experience to be smart and made gains faster than any little twerp that was already strong. I can make any person with no previous injuries, or stress, strong easily. Taking someone that’s been through a lot and is starting from the ground up, well, that’s so much more worthwhile.
Find Your FlexibilityThe first place to start is to find out how much flexibility you currently have. If you have not moved much for a number of years - or just never moved - you don't need to start squatting and deadlifting for your first competition quite just yet. You might have to go to the back of the queue and start behind everyone else you see around you at the gym, and that's slow, but it won't be forever.
Take a look at these ultimate mobility sequences. You may not be able to do them at all. I couldn't when I first tried them at the age of 24. But the more you work at it, the more magical things should start to happen.
Lunges - A Safe Starting Point for Building StrengthThere is every likelihood that if you are just trying to move you may have balance or core issues so, squatting may not be for you, yet. The magic of the simple lunge is that it sorts things out for you as you go along. You can start with the usual lunge forwards, step backward, alternating each side of your body. However, it's nice to work up to clockwork lunges, demonstrated below, because they strengthen your hips, coming at them from all kinds of wonderful angles.
Core StabilityWorking on planks and leg lifts have so many benefits for keeping you strong and coordinated. Yes, you may feel like you are horribly weak and are embarrassing yourself but, keep training because you are doing something that requires no machines or gimmicks and carries over to real strength and stability.
The PullAs for the upper body, in general, pulling is stupidly important. Most people end up with rounded shoulders from sitting at desks and just a general decline in their posture as they age. Opening up your chest and strengthening the rhomboids, those muscles that stretch from our scapula to the base of the neck on your back, is essential to correct posture and help you avoid neck pain. Having a TRX or a set of gymnastics rings is a great idea for training, you can’t do enough of these type of exercises. Try ring rows, like I show here.
The Daily Mobility DrillFinally, at the end of the day, no matter where you are, you can always work on your mobility. Assessing your joints day by day and challenging them ever so slightly will have SUCH a big payoff in years to come! Plus if any of the younger ones are still tuned in, I am finding keeping my joints happier is far more beneficial than any strength program for actually building strength. Not being in pain all the time means I can actually move more and practice better! You don’t have to get overly complicated with it, and you don’t have to go full yoga, just see how your body moves and what feels.
And if all else fails, dance. If you don't want to learn to dance, walk up a mountain, race someone in the street. Don't just sit there.
If you want my help, you can find me at Chum Sut Mixed Martial Arts in Lisburn, Northern Ireland, and if you can't make the trip, try me online at The Simplistic Mobility Method.
Fitness via Breaking Muscle https://ift.tt/1hdUh1E July 25, 2018 at 11:15AM
Which Are Healthier: Pancakes or Waffles?
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Rita Maas / Yagi Studio / Getty
Waffles and pancakes don't usually rank high on any healthy-breakfast list—especially if a waitress named Marge is bringing you stack after butter-and-syrup drenched stack at the local greasy spoon. But if you prepare them at home, neither has to be such a guilty pleasure. So which one should you whip up if you're looking for better choice to power you through a workout? While they have similar ingredients—they're both made up mostly of eggs, flour, milk, and butter or oil—you'll have better luck turning pancakes into a nutrient dynamo. "There are a lot more ways you can tweak a pancake," says Amy Goodson, a Dallas-based sports dietitian who has worked with the dallas Cowboys. For more fiber, skip refined flour and use a quality flour source like oat, buckwheat, or chickpea, recommends Goodson. Also, sub in a nonflavored whey protein for half the flour to amp up the protein and make it a more complete meal. [RELATED1] For toppings on either pancakes or waffles, try adding a protein-and-fat combo like peanut butter and banana. Or, for a lower-calorie protein-and-fiber option, go with Greek yogurt and berries. And if you just can't fathom your slapjacks without maple syrup, Goodson says go for it—but only if you're pouring it on the healthy version. "If you switched out the base and made the pancakes nutrient-rich, adding a little bit of sugar doesn't seem as bad." The Nutrient Breakdown: 3.5-oz Waffle vs. 3.5-oz PancakeWaffle
Pancake
An the Winner Is: Pancakes[RELATED2]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz July 25, 2018 at 11:05AM
Why Does Cardio Get All the Credit?
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When it comes to cardiovascular health, weight loss, or overall health improvements, cardio seems to always get the spotlight. I get it, it is good for you and, for the most part, everyone can do it in some form or another; however, I also believe strength training is significantly undervalued in terms of health and wellness. Allow me to elaborate.
The Importance of Heart HealthAerobic or cardiovascular exercise is often part of the prescription for those with high blood pressure or for individuals looking to improve overall cardiovascular health. In fact, for people who would benefit from lowering their blood pressure or cholesterol, the American Heart Association recommends 40 minutes of aerobic exercise of moderate to vigorous intensity three to four times a week.1
Nowhere is the recommendation is strength training mentioned. Why? Apparently, it’s not considered a necessity for heart health. I don’t know about you, but my heart definitely feels it when I lift. So, to me, strength training should most definitely be part of a healthy heart regimen.
Turns out, I’m not alone. In the most recent issue of The Journal of Strength and Conditioning Research, researchers found that resistance training promoted a greater nocturnal fall in blood pressure among hypertensive elderly subjects compared with subjects who completed interval aerobic training.2 This is important because an appropriate fall in blood pressure at night is associated with reduced cardiovascular risk.
Another study concluded that strength training in older adults decreased levels of LDL (bad cholesterol) while increasing HDL (good cholesterol) levels.3 Your cardiovascular system could definitely benefit from those results.
Increase Your Metabolic HealthIndividuals suffering from symptoms of metabolic syndrome would also benefit from resistance training, particularly those living with Type 2 diabetes. A study found that 16 weeks of strength training resulted in increased muscle quality and hypertrophy and also improved whole body insulin sensitivity and reductions in inflammation.7
Another study published in the Journal of Diabetes came to a similar conclusion. Researchers looked at the effects a 12-week resistance training program had on older women and found that the training reduced the risk of metabolic syndrome while promoting improvements in inflammatory markers, regardless of dietary intervention.8
Weight Training Is Good for Weight LossWeight loss is really where resistance training gets kicked to the curb. Cardio is touted as being the golden ticket to a lean body, however I must disagree. While cardio has its place in fat reduction, strength training may be a more sustainable, long-term option.
Resistance training not only prevents the loss of lean body mass (which is known to occur naturally as we age, with extended bouts of cardio, as well as dietary restriction), but it also increases levels of lean muscle. As a result of greater muscle protein turnover, increasing lean body mass results in an increase in resting metabolic rate (RMR).9 This conservative increase in RMR could seriously add up if you maintained a strength program over the course of your lifetime.
Increase Your LongevityLastly, lifting may also help extend your life expectancy, not to mention improve your quality of life over those extra years. A 2016 study4 found that those adults 65 years and older who participated in the American College of Sports Medicine-recommended twice weekly strength training sessions had 46% lower odds of all-cause mortality than those who did not.5
Another 2016 study, this one published in The American Journal of Medicine, looked at over 3,500 participants made up of men over the age of 55 and women over the age of 65 and found that “all-cause mortality was significantly lower in the fourth quartile of muscle mass index compared with the first quartile.”6 In other words, those older adults with more muscle mass had a much smaller risk of dying.
Get to That Squat RackAs you can see, the squat rack should not be ignored in a solid health and fitness program. If you’re not already, make it a point to lift something heavy a couple times a week, your body, health and mind will thank you.
References: 1. "American Heart Association Recommendations for Physical Activity in Adults." Accessed June 27, 2018. 2. Bertani, Rodrigo F., Giulliard O. Campos, Diego M. Perseguin, José M.t. Bonardi, Eduardo Ferriolli, Julio C. Moriguti, and Nereida K.c. Lima. "Resistance Exercise Training Is More Effective than Interval Aerobic Training in Reducing Blood Pressure During Sleep in Hypertensive Elderly Patients." Journal of Strength and Conditioning Research 32, no. 7 (2018): 2085-090. 3. Martins, Raul A., Manuel T. Veríssimo, Manuel J Coelho E Silva, Sean P. Cumming, and Ana M. Teixeira. "Effects of Aerobic and Strength-based Training on Metabolic Health Indicators in Older Adults." Lipids in Health and Disease 9, no. 1 (2010): 76. doi:10.1186/1476-511x-9-76. 4. Kraschnewski, Jennifer L., Christopher N. Sciamanna, Jennifer M. Poger, Liza S. Rovniak, Erik B. Lehman, Amanda B. Cooper, Noel H. Ballentine, and Joseph T. Ciccolo. "Is Strength Training Associated with Mortality Benefits? A 15 Year Cohort Study of US Older Adults." Preventive Medicine 87 (2016): 121-27. doi:10.1016/j.ypmed.2016.02.038. 5. Pollock, Michael L., Glenn A. Gaesser, Janus D. Butcher, Jean-Pierre Després, Rod K. Dishman, Barry A. Franklin, and Carol Ewing Garber. "ACSM Position Stand." Medicine & Science in Sports & Exercise 30, no. 6 (1998): 975-91. doi:10.1249/00005768-199806000-00032. 6. Srikanthan, Preethi, and Arun S. Karlamangla. "Muscle Mass Index As a Predictor of Longevity in Older Adults." The American Journal of Medicine 127, no. 6 (2014): 547-53. doi:10.1016/j.amjmed.2014.02.007. 7. Brooks, Naomi, Jennifer E. Layne, Patricia L. Gordon, Ronenn Roubenoff, Miriam E. Nelson, and Carmen Castaneda-Sceppa. "Strength Training Improves Muscle Quality and Insulin Sensitivity in Hispanic Older Adults with Type 2 Diabetes." International Journal of Medical Sciences, 2007, 19-27. doi:10.7150/ijms.4.19. 8. Tomeleri, Crisieli M., Mariana F. Souza, Roberto C. Burini, Cláudia R. Cavaglieri, Alex S. Ribeiro, Melissa Antunes, João P. Nunes, Danielle Venturini, Décio S. Barbosa, Luís B. Sardinha, and Edilson S. Cyrino. "Resistance Training Reduces Metabolic Syndrome and Inflammatory Markers in Older Women: A Randomized Controlled Trial." Journal of Diabetes 10, no. 4 (2017): 328-37. doi:10.1111/1753-0407.12614. 9. Evans, W. J. "Protein Nutrition and Resistance Exercise." Canadian Journal of Applied Physiology 26, no. 6 (2001).
Fitness via Breaking Muscle https://ift.tt/1hdUh1E July 25, 2018 at 08:11AM
Oreo Icebox Pie
https://ift.tt/2LKWFSh Well, we are kicking it old school this morning. WAY old school. If you’re been following my blog for awhile, you may remember my Great Grandmother’s recipe box! I shared dozens of her recipes on this site back in 2011 and they were always so much fun, as well as rather quirky. This icebox pie is one of hers! I actually did share this with y’all seven years ago (!!) but when I looked back at the recipe, I realized it just never got the love it deserves. This pie truly is FANTASTIC and so, so perfect for any summer barbecue or get together. I think what I love most about this recipe (other than the amazing taste, obviously) is how different it is. Would you ever guess by looking at the picture that you melt marshmallows to make the filling??! It’s my guess that my Great Grandmother did that because maybe gelatin was hard to come by at the time? I honestly have no clue but it just works so why question a good thing? ?
I actually made this for our family’s 4th of July celebration. We played it super low key – just took the kids to a parade in the morning and then grilled burgers in the afternoon and had this pie! You may think that it’s going to be overly sweet because of the marshmallows in the filling, but you actually combine marshmallows and unsweetened whipped cream! It’s perfect because of that. I changed up the original recipe a little bit and did an oreo crust this time. I prefer it! Plus, oreos are easier to find than the Nabisco chocolate wafers this time of year. This is simple, simple, simple and I was done in about 30 minutes.
If you haven’t made this, it deserves a second glance! I’m not a huge pie baker normally, but I do love how easy these icebox pies come together. And I just love the way this looks sliced on the plate. Yummy summer dessert! Oreo Icebox Pie Course: Dessert Servings: 8 slices Ingredients
for the filling -
Instructions
Fitness via Eat, Live, Run https://ift.tt/y0FVtg July 24, 2018 at 03:11PM |
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